2007-06-30 Eating Diary

Today is 30 June 2007, Saturday.

At 0600 hour, my weight = 61.4 kg (Camry) and BMI = 22.281

Based on my weight of 61.4 kg and STI calorie need calculator, my calorie required today is 1687.5calories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2359 hr today, food already taken:

(a) 4 cup(s) of plain water
(b) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(c) 2 x slice(s) of Gardenia high fibre white bread = 2 x 68.5 = 137 kcal
(d) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(e) yong dofu bee hoon noodle soup = about 400 kcal
(f) 1 sandwich with ham and cheese = about 150 kcal
(g) 1 coffee = 50 kcal
(h) ½ sandwich with ham and cheese = about 80 kcal
(i) ½ bowl beef bee hoon soup = 200 kcal
(j) 1 big Fuji apple 200 g = about 100 kcal

Actual total calories intake = 1243 kcal

Today's Calorie Deficit as at this time = 1687.5 – 1243 = 444.5 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 16196.25 + 444.5 = 16640.75 kcal
=================================================

Exercise = None

Health Supplements taken today:
(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x joint formula (Glucosamine, MSM, Chondroitin)
(g) 1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
(h) 1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = 1 x big, 1 x small

2007-06-29 Eating Diary

Today is 29June 2007, Friday.

At 0600 hour, my weight = 61.3 kg (Camry) and BMI = 22.245

Based on my weight of 61.3 kg and STI calorie need calculator, my calorie required today is 1685 calories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2359 hr today, food already taken:

(a) 6 cup(s) of plain water
(b) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(c) 2 x slice(s) of Gardenia high fibre white bread = 2 x 68.5 = 137 kcal
(d) 1 mixed vegetable rice BRR mkt (2 veg+Tau Kua) = about 400 kcal
(e) 1 big Fuji apple 200 g = about 100 kcal
(f) 250 g. mixed grain-beans soup = about 300 kcal to be taken
(g) 4 x Chan pui ying che (Preserved plum seedless)) from HK = about 100 kcal

Actual total calories intake = 1100 kcal

Remaining calorie to be taken today = 1200 – 1100 = 100 kcal

Today's Calorie Deficit as at this time = 1685 – 1000 = 585 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 15611.25 + 585 = 16196.25 kcal
.=================================================

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x joint formula (Glucosamine, MSM, Chondroitin)
(g) 1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
(h) 1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = 1

Update times: 1825 hr, 2359 hr

4-kg Weight Loss in 1 Month

I lost 4 kg of weight in one month through closely monitored dieting and calorie restriction.

2007-5-28 morning, my weight = 65.0 kg, BMI = 23.588

2007-6-28 morning, my weight = 61.0 kg, BMI = 22.136

2007-06-28 Eating Diary

Today is 28 June 2007, Thursday.

At 0600 hour, my weight = 61.0 kg (Camry) and BMI = 22.136

Based on my weight of 61.0 kg and STI calorie need calculator, my calorie required today is 1680 calories (Sedentary).

For today, the target calorie intake is still 1200 kcal.

As at 2312 hr today, food already taken:

(a) 5 cup(s) of plain water
(b) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 2 x slice(s) of Gardenia high fibre white bread = 2 x 68.5 = 137 kcal
(d) 1 cup of Gold Kili Traditional black coffee (No fat) = 63 kcal
(e) 1 mixed vegetable rice BRR mkt (2 veg+Tau Kua) = about 400 kcal
(f) Small bowl of duck porridge from Latte = about 150 kcal
(g) 250 g. mixed grain-beans soup = about 300 kcal to be taken
(h) 200 g. papaya (55 kcal/140g) = about 80 kcal

Actual total calories intake = 1200 kcal

Today's Calorie Deficit as at this time = 1685 – 1200 = 485 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 15126.25 + 485 = 15611.25 kcal
.=================================================

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x joint formula (Glucosamine, MSM, Chondroitin)
(f) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(g) 1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = 1

.===============================================
Changes of my weight from 2007-05-28 to 2007-06-28
.===============================================

2007-5-28 morning, my weight = 65.0 kg, BMI = 23.588 (Monday)
2007-5-29 morning, my weight = 64.1 kg
2007-5-30 morning, my weight = 63.5 kg
2007-5-31 morning, my weight = 63.5 kg
2007-6-01 morning, my weight = 63.5 kg
2007-6-02 morning, my weight = 62.8 kg
2007-6-03 morning, my weight = 63.1 kg
2007-6-04 morning, my weight = 63.7 kg, BMI = 23.116 (Monday)
2007-6-05 morning, my weight = 62.8 kg
2007-6-06 morning, my weight = 62.7 kg
2007-6-07 morning, my weight = 62.3 kg
2007-6-08 morning, my weight = 62.3 kg
2007-6-09 morning, my weight = 62.9 kg
2007-6-10 morning, my weight = 62.7 kg
2007-6-11 morning, my weight = 63.0 kg, BMI = 22.862 (Monday)
2007-6-12 morning, my weight = 62.9 kg
2007-6-13 morning, my weight = 61.9 kg
2007-6-14 morning, my weight = 61.6 kg
2007-6-15 morning, my weight = 62.0 kg
2007-6-16 morning, my weight = 61.7 kg
2007-6-17 morning, my weight = 62.4 kg
2007-6-18 morning, my weight = 62.0 kg, BMI = 22.499 (Monday)
2007-6-19 morning, my weight = 62.6 kg
2007-6-20 morning, my weight = 61.7 kg
2007-6-21 morning, my weight = 61.3 kg
2007-6-22 morning, my weight = 60.9 kg
2007-6-23 morning, my weight = 60.9 kg
2007-6-24 morning, my weight = 61.0 kg
2007-6-25 morning, my weight = 61.7 kg, BMI = 22.390 (Monday)
2007-6-26 morning, my weight = 61.3 kg
2007-6-27 morning, my weight = 61.3 kg
2007-6-28 morning, my weight = 61.0 kg

Update Times: 1212 hr, 2312 hr

2007-06-27 Eating Diary

Today is 27 June 2007, Wednesday.

At 0600 hour, my weight = 61.3 kg (Camry) and BMI = 22.245

Based on my weight of 61.3 kg and STI calorie need calculator, my calorie required today is 1685 calories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2359 hr today, food already taken:

(a) Left over porridge by Latte eaten at 0030 hr = about 250 kcal
(b) 4 cup(s) of plain water
(c) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(d) 30 g. of Quaker instant oatmeal (126 kcal/35 g) = 108 kcal
(e) 250 g. mixed grain-beans soup = about 300 kcal
(f) 250g. mixed grain-beans soup = about 300 kcal
(g) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(h) 200 g. papaya (55 kcal/140g) = about 80 kcal

Actual total calories intake = 1178 kcal

Today's Calorie Deficit as at this time = 1685 – 1178 = 507 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 14619.25 + 507 = 15126.25 kcal
.=================================================

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x joint formula (Glucosamine, MSM, Chondroitin)
(f) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(g) 1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = 1

2007-06-26 Eating Diary

Today is 26 June 2007, Tuesday.

At 0540 hour, my weight = 61.3 kg (Camry) and BMI = 22.245

For today, the target calorie intake is 1200 kcal.

As at 1729 hr today, food already taken:

(a) 2 cup(s) of plain water
(b) 2 cup of Gold Roast low sugar 3-in-1 Coffee = 140 kcal
(c) 2 x slice(s) of Gardenia high fibre white bread = 2 x 68.5 = 137 kcal
(d) 1 mixed vegetable rice BRR coffee shop (2 veg+Tau Kua) = about 400 kcal
(e) 1 pc of HK salted egg biscuit = about 120 kcal
(f) 1 cup of Gold Roast low sugar 3-in-1 Coffee(BeeSun) = 70 kcal
(g) 250 g. mixed grain-beans soup = about 300 kcal

Actual total calories intake = 1167 kcal

Remaining calorie to be taken today = 1200 – 1167 = 33 kcal

Today's Calorie Deficit as at this time = 1685 – 1167 = 518 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 14101.25 + 518 = 14619.25 kcal
.=================================================

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet(
f) 1 x joint formula (Glucosamine, MSM, Chondroitin)
(g) 1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
(h) 1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = 1

Update times: 1336 hr, 1730 hr

2007-06-25 Eating Diary

Today is 25June 2007, Monday.

At 0600 hour, my weight = 61.7 kg (Camry) and BMI = 22.390

Based on my weight of 61.7 kg and STI calorie need calculator, my calorie required today is 1692.5 calories (Sedentary).

Yesterday I took in more calories than I needed by 80 kcal mainly because of the restaurant dinner.

I need a good eating strategy for the coming buffet dinner on 5 July 2007 so that I do not over eat. I must eat less unhealthy food, eat more vegetables and fruits and control the total amount of food taken during the dinner.

As at 2359 hr today, food already taken:

(a) 1 cup(s) of plain water
(b) 3 cup of Gold Roast low sugar 3-in-1 Coffee = 210 kcal
(c) 250 g. mixed grain-beans soup = about 300 kcal
(d) 100 g. papaya (55 kcal/140g) = about 40 kcal
(e) 250 g. mixed grain-beans soup = about 300 kcal
(f) 1 pc of HK wife biscuit = about 150 kcal
(g) 1 pc of HK century egg biscuit = about 120 kcal
(h) 1 pc of HK salted egg biscuit = about 120 kcal

Actual total calories intake = 1240 kcal

Today's Calorie Deficit as at this time = 1692.5 – 1240 = 452.5 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 13648.75 + 452.5 = 14101.25 kcal
.=================================================

Changes of my weight from 2007-05-28:(After closely monitored dieting)
.===============================================

2007-5-28 morning, my weight = 65.0 kg, BMI = 23.588 (Monday)
2007-5-29 morning, my weight = 64.1 kg
2007-5-30 morning, my weight = 63.5 kg
2007-5-31 morning, my weight = 63.5 kg
2007-6-01 morning, my weight = 63.5 kg
2007-6-02 morning, my weight = 62.8 kg
2007-6-03 morning, my weight = 63.1 kg
2007-6-04 morning, my weight = 63.7 kg, BMI = 23.116 (Monday)
2007-6-05 morning, my weight = 62.8 kg
2007-6-06 morning, my weight = 62.7 kg
2007-6-07 morning, my weight = 62.3 kg
2007-6-08 morning, my weight = 62.3 kg
2007-6-09 morning, my weight = 62.9 kg
2007-6-10 morning, my weight = 62.7 kg
2007-6-11 morning, my weight = 63.0 kg, BMI = 22.862 (Monday)
2007-6-12 morning, my weight = 62.9 kg
2007-6-13 morning, my weight = 61.9 kg
2007-6-14 morning, my weight = 61.6 kg
2007-6-15 morning, my weight = 62.0 kg
2007-6-16 morning, my weight = 61.7 kg
2007-6-17 morning, my weight = 62.4 kg
2007-6-18 morning, my weight = 62.0 kg, BMI = 22.499 (Monday)
2007-6-19 morning, my weight = 62.6 kg
2007-6-20 morning, my weight = 61.7 kg
2007-6-21 morning, my weight = 61.3 kg
2007-6-22 morning, my weight = 60.9 kg
2007-6-23 morning, my weight = 60.9 kg
2007-6-24 morning, my weight = 61.0kg
2007-6-25 morning, my weight = 61.7 kg, BMI = 22.390 (Monday)

This post is to be updated.

2007-06-24 Eating Diary

Today is 24 June 2007, Sunday.

At 0600 hour, my weight = 61.0 kg (Camry) and BMI = 22.136

Based on my weight of 61.0 kg and STI calorie need calculator, my calorie required today is 1680 calories (Sedentary).

I met my target weight of 61 kg (i.e. BMI = 22.136) on 2007-06-22.

But for today, the target calorie intake is still 1200 kcal.

As at 2359 hr today, food already taken:

(a) 5 cup(s) of plain water
(b) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(d) 100 g. papaya (55 kcal/140g) = about 40 kcal
(e) 1 mixed vegetable rice BRR MKT (2 veg+Tau Kua) = about 400 kcal
(f) 2 cups of milk tea at Sunday meeting = about 120 kcal
(g) 2 medium size curry puffs = about 2 x 130 kcal = 260 kcal
(h) Mum’s birthday dinner (Guan Hin) = about 800 kcal

Actual total calories intake = 1760 kcal

Today's Calorie Deficit as at this time = 1680 – 1760 = -80 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 13728.75 - 80 = 13648.75 kcal

.=================================================

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c ) 1 x Century Life maxi-hair tablet

Update times: 1309 hr, 2359 hr

2007-06-23 Eating Diary

Today is 23 June 2007, Saturday.

At 0800 hour, my weight = 60.9 kg (Camry) and BMI = 22.100

Based on my weight of 60.9 kg and STI calorie need calculator, my calorie required today is 1678.5 calories (Sedentary).

I met my target weight of 61 kg (i.e. BMI = 22.136) on 2007-06-22.

But for today, the target calorie intake is still 1200 kcal.

As at 2359 hr today, food already taken:

(a) 4 cup(s) of plain water
(b) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c) 40 g. of Quaker instant oatmeal (126 kcal/35 g) = 144 kcal
(d) 1 mixed vegetable rice BRR MKT (2 veg+Tau Kua) = about 400 kcal
(e) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(f) 250 g. mixed grain-beans soup = about 300 kcal
(g) 1 x orange 180 g. (69 kcal/150 g) = about 83 kcal

Actual total calories intake = 1067 kcal

Remaining calorie to be taken today = 1200 – 1067 = 133 kcal

Today's Calorie Deficit as at this time = 1678.5 – 1067 = 611.5 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 13117.25 + 611.5 = 13728.75 kcal

.=================================================

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x joint formula (Glucosamine, MSM, Chondroitin)
(g) 1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
(h) 1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = 1 x medium

Update times: 1149 hr, 2033 hr, 2359 hr

2007-06-22 Eating Diary

Today is 22 June 2007, Friday.

At 0730 hour, my weight = 60.9 kg (Camry) and BMI = 22.100

Based on my weight of 60.9 kg and STI calorie need calculator, my calorie required today is 1678.5 calories (Sedentary).

I have just met my My target weight of 61 kg (i.e. BMI = 22.136).

What’s my next goal?

Still thinking.

But for today, the target calorie intake is still 1200 kcal.

As at 2332 hr today, food already taken:

(a) 5 cup(s) of plain water
(b) 3 cups of Gold Roast low sugar 3-in-1 Coffee = 210 kcal
(c) 1 x slice(s) of Gardenia white bread = 75 kcal
(d) 1 mixed vegetable rice BRR MKT (2 veg +TauKua) = about 400 kcal
(e) 150 g. papaya (55 kcal/140g) = about 60 kcal
(f) 250 g. mixed grain-beans soup = about 300 kcal
(g) 1 small apple (100g after peeling) = about 50 kcal

Actual total calories intake = 1095 kcal

Today's Calorie Deficit as at this time = 1678.5 – 1095 = 583.5 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 12533.75 + 583.5 = 13117.25 kcal
.=================================================

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x joint formula (Glucosamine, MSM, Chondroitin)
(g) 1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
(h) 1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = 1 x small, 1 x medium

Updates: 1028 hr, 1315 hr, 2133 hr, 2332 hr

2007-06-21 Eating Diary

Today is 21 June 2007, Thursday.

At 0630 hour, my weight = 61.3 kg (Camry) and BMI = 22.245

Based on my weight of 61.3 kg and STI calorie need calculator, my calorie required today is 1685 calories (Sedentary).

My target weight is 61 kg (i.e. BMI = 22.136) and then keep it around this level.

Target calorie intake today = 1200 kcal.

As at 2359 hr today, food already taken:

(a) 5 cup(s) of plain water
(b) 2 cups of Gold Roast low sugar 3-in-1 Coffee = 140 kcal
(c) 35 g. of Quaker instant oatmeal = 126 kcal
(d) 1 small piece of cake at Ryan’s = about 130 kcal
(e) 250 g. mixed grain-beans soup (1420h) = about 300 kcal
(f) 150 g. papaya (55 kcal/140 g) = about 60 kcal
(g) 250 g. mixed grain-beans soup = about 300 kcal (1925ks)
(h) 150 g. pineapple (74 kcal/155 g) = about 74 kcal

Actual total calories intake = 1130 kcal

Today's Calorie Deficit as at this time = 1685 – 1130 = 555 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 11978.75 + 555 = 12533.75 kcal
.=================================================

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x high potency garlic tablet
(d) 1 x 50 mg zinc tablet
(e) 1 x Century Life maxi-hair tablet
(f) 1 x joint formula (Glucosamine, MSM, Chondroitin)
(g) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(h) 1 x Vitahealth flaxseed oil 1000 mg tablet

Update times: 1353 hr, 2359 hr

.===============================================
Changes of my weight from 2007-05-28:
(After closely monitored dieting)
.===============================================

2007-5-28 morning, my weight = 65.0 kg, BMI = 23.588 (Monday)
2007-5-29 morning, my weight = 64.1 kg
2007-5-30 morning, my weight = 63.5 kg
2007-5-31 morning, my weight = 63.5 kg
2007-6-01 morning, my weight = 63.5 kg
2007-6-02 morning, my weight = 62.8 kg
2007-6-03 morning, my weight = 63.1 kg
2007-6-04 morning, my weight = 63.7 kg, BMI = 23.116 (Monday)
2007-6-05 morning, my weight = 62.8 kg
2007-6-06 morning, my weight = 62.7 kg
2007-6-07 morning, my weight = 62.3 kg
2007-6-08 morning, my weight = 62.3 kg
2007-6-09 morning, my weight = 62.9 kg
2007-6-10 morning, my weight = 62.7 kg
2007-6-11 morning, my weight = 63.0 kg, BMI = 22.862 (Monday)
2007-6-12 morning, my weight = 62.9 kg
2007-6-13 morning, my weight = 61.9 kg
2007-6-14 morning, my weight = 61.6 kg
2007-6-15 morning, my weight = 62.0 kg
2007-6-16 morning, my weight = 61.7 kg
2007-6-17 morning, my weight = 62.4 kg
2007-6-18 morning, my weight = 62.0 kg, BMI = 22.499 (Monday)
2007-6-19 morning, my weight = 62.6 kg
2007-6-20 morning, my weight = 61.7 kg
2007-6-21 morning, my weight = 61.3 kg

2007-06-20 Eating Diary

Today is 20 June 2007, Wdnesday.

At 0730 hour, my weight = 61.7 kg (Camry) and BMI = 22.390

Based on my weight of 61.7 kg and STI calorie need calculator, my calorie required today is 1692.5 calories (Sedentary).

Target calorie intake today = 1200 kcal.

As at 1915 hr today, food already taken:

5 cup(s) of plain water
1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
2 x slice(s) of Gardenia white bread = 150 kcal
1 mixed vegetable rice BRR MKT (2 veg + Tau Kua). = about 400 kcal
1 cup of Gold Roast low sugar 3-in-1 Coffee (Bee Sun) = 70 kcal
3 pcs of cream biscuits (Bee Sun) = about 150 kcal
1 cup of Gold Kili Kopi O Coffee (Bee Sun) = 62 kcal
250 g. mixed grain-beans soup (1420h) = about 300 kcal

Actual total calories intake = 1202 kcal

Today's Calorie Deficit as at this time = 1692.5 – 1202 = 490.5 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 11488.25 + 490.5 = 11978.75 kcal

.=================================================

Exercise = None

Health Supplements taken today:

1 x multivitamin tablet
1 x 1000 mg vitamin C tablet
1 x high potency garlic tablet
1 x 50 mg zinc tablet1 x Century Life maxi-hair tablet
1 x joint formula (Glucosamine, MSM, Chondroitin)
1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
1 x Vitahealth flaxseed oil 1000 mg tablet

Review of today’s food taken so far:

(a) Gardenia white bread should be replaced by oats.
(b) Coffee should be limited to max. 2 cups of 70 cal each per day.
(c) I should not have taken the 3 pcs of cream biscuits (Bee Sun)
(d) I should take 1 apple daily.
(e) I should take 1 orange daily.
(f) I should take 1 some vegetable daily. (See mixed vegetable rice.)

Bowel movements = 1 x small, 1 x big.

Update Times: 1920 hr

2007-06-19 Eating Diary

Today is 19 June 2007, Tuesday.

At 0530 hour, my weight = 62.6 kg (Camry) and BMI = 22.717

Based on my weight of 62.6 kg and STI calorie need calculator, my calorie required today is 1707.5 calories (Sedentary).

Target calorie intake today = 1200 kcal.

As at 2359 hr today, food already taken:

4 cup(s) of plain water
2 cups of Gold Roast low sugar 3-in-1 Coffee = 140 kcal
1 x slice(s) of Gardenia white bread = 75 kcal
250 g. mixed grain-beans soup (1420h) = about 300 kcal
1 small apple (100g after peeling) = about 50 kcal
1 cup of Gold Roast low sugar 3-in-1 Coffee = 140 kcal
250 g. mixed grain-beans soup (1420h) = about 300 kcal

Actual total calories intake = 935 kcal

Today's Calorie Deficit as at this time = 1707.5 – 935 = 772.5 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 10715.75 + 772.5 = 11488.25 kcal
.=================================================

Exercise = None

Health Supplements taken today:

1 x multivitamin tablet
1 x 1000 mg vitamin C tablet
1 x high potency garlic tablet
1 x 50 mg zinc tablet
1 x Century Life maxi-hair tablet
1 x joint formula (Glucosamine, MSM, Chondroitin)
1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = NIL

.======================================
Update times: 1028 hr, 1450 hr, 1801 hr, 1900 hr, 2359 hr
.======================================

3-kg Weight Loss in 3 Weeks

I lost 3 kg in weight in 3 weeks through closely monitored dieting and calorie restriction.

2007-5-28 morning, my weight = 65.0 kg, BMI = 23.588 (Monday)

2007-6-04 morning, my weight = 63.7 kg, BMI = 23.116 (Monday)

2007-6-11 morning, my weight = 63.0 kg, BMI = 22.862 (Monday)

2007-6-18 morning, my weight = 62.0 kg, BMI = 22.499 (Monday)

2007-06-18 Eating Diary

Today is 18 June 2007, Monday.

At 0600 hour, my weight = 62.0 kg (Camry) after passing urine

Based on my weight of 62.0 kg and STI calorie need calculator, my calorie required today is 1697.75 calories (Sedentary).

My target weight is 61 kg (i.e. BMI = 22.136) and then keep it around this level.

Target calorie intake today = 1200 kcal.

Target Calorie Deficit for the day = 1697.5 - 1200 = 497.5 kcal

As at 2359 hr today, food already taken:

5 cup(s) of plain water
2 cups of Gold Roast low sugar 3-in-1 Coffee = 140 kcal
2 x slice(s) of Gardenia high fibre white bread = 2 x 68.5 = 137 kcal
1 mixed vegetable rice BK631 (2 veg + Tau Kua). = about 400 kcal
3 pcs of sui jiao and soup = about 100 kcal
250 g. mixed grain-beans soup = about 300 kcal
little rice, chicken, meat, yong tao foo from ms Latte at Century SQ.= about 150 kcal

Actual total calories intake = 1227 kcal

Today’s Calorie Deficit target reached? ------- No.

Today's Calorie Deficit as at this time = 1697.75 – 1227 = 470.25 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 10245.5 + 470.25 = 10715.75 kcal
.=================================================

Exercise = None

Health Supplements taken today:
1 x multivitamin tablet1 x Century Life maxi-hair tablet

.=============================================
Update times: 1400 hr, 2359 htr
.=============================================

Changes of my weight from 2007-05-28:
(After closely monitored dieting)
.------------------------------------------------------------------------

2007-5-28 morning, my weight = 65.0 kg, BMI = 23.588 (Monday)
2007-5-29 morning, my weight = 64.1 kg
2007-5-30 morning, my weight = 63.5 kg
2007-5-31 morning, my weight = 63.5 kg
2007-6-01 morning, my weight = 63.5 kg
2007-6-02 morning, my weight = 62.8 kg
2007-6-03 morning, my weight = 63.1 kg
2007-6-04 morning, my weight = 63.7 kg, BMI = 23.116 (Monday)
2007-6-05 morning, my weight = 62.8 kg
2007-6-06 morning, my weight = 62.7 kg
2007-6-07 morning, my weight = 62.3 kg
2007-6-08 morning, my weight = 62.3 kg
2007-6-09 morning, my weight = 62.9 kg
2007-6-10 morning, my weight = 62.7 kg
2007-6-11 morning, my weight = 63.0 kg, BMI = 22.862 (Monday)
2007-6-12 morning, my weight = 62.9 kg
2007-6-13 morning, my weight = 61.9 kg
2007-6-14 morning, my weight = 61.6 kg
2007-6-15 morning, my weight = 62.0 kg
2007-6-16 morning, my weight = 61.7 kg
2007-6-17 morning, my weight = 62.4 kg
2007-6-18 morning, my weight = 62.0 kg, BMI = 22.499 (Monday)

2007-06-17 Eating Diary

Today is 17 June 2007, Sunday.

At 0740 hour, my blood pressure: SYS = 118, DIA = 70, Pulse = 61 (OSIM)

Last night, my weight = 61.7 kg (Camry) before eating century egg porridge and fried prawn noodle.

At 0745 hour, my weight = 62.7 kg (Camry) before passing urine
At 0750 hour, my weight = 62.4 kg (Camry) after passing urine

Based on my weight of 62.4 kg and STI calorie need calculator, my calorie required today is 1703.75 calories (Sedentary).

Review of yesterday’s food:

Targeted colorie deficit was not achieved.

To cut coffee to maximum 2 cups and avoid unhealthy food like century egg porridge and fried prawn noodle.

As at 2106 hr today, food already taken:

5 cup(s) of plain water
3 cups of Gold Roast low sugar 3-in-1 Coffee = 210 kcal
250 g. mixed grain-beans soup = about 300 kcal
1 x orange 180 g. (69 kcal/150 g) = about 83 kcal
1 plate fried Bee Hoon (dry) = about 400 kcal
1 cup of milo = about 80 kcal
100 g. pineapple (74 kcal/155g) = about 48 kcal

Target calorie intake today = 1200 kcal.

Actual total calories intake = 1121 kcal

Remaining calorie to be taken today = 1200 – 1121 = 79 kcal

Today's Calorie Deficit as at this time = 1703.75 – 1121 = 582.75 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 9662.75 + 582.75 = 10245.5 kcal
.=================================================

Exercise = None

Health Supplements taken today:

1 x multivitamin tablet
1 x 1000 mg vitamin C tablet
1 x high potency garlic tablet
1 x 50 mg zinc tablet1 x Century Life maxi-hair tablet
1 x joint formula (Glucosamine, MSM, Chondroitin)
1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = 2 x Medium.

Update times: 0959 hr, 1402 hr, 1440 hr, 1710 hr, 2101 hr

What is Healthy Living?

To me, Healthy Living means having the following:

(1) Healthy Body

(2) Healthy Mind

(3) Healthy Environment

(4) Healthy Home

(5) Healthy Activities

(6) Healthy Relationships

(7) Healthy Spirit

(8) Healthy Finance

Please visit this blog again to explore "Healthy Living " with me.

2007-06-16 Eating Diary

Today is 16 June 2007, Saturday.

At 0710 hour, my blood pressure: SYS = 118, DIA = 69, Pulse = 62 (OSIM)

At 0715 hour, my weight = 61.7 kg (Camry) and BMI = 22.390

Based on my weight of 61.7 kg and STI calorie need calculator, my calorie required today is 1692.5 calories (Sedentary).

My target weight is 61 kg (i.e. BMI = 22.136) and then keep it around this level.

Target calorie intake today = 1200 kcal.

Target Calorie Deficit for the day = 1692.5 - 1200 = 492.5 kcal

As at 2215 hr today, food already taken:

4 cup(s) of plain water
4 cups of Gold Roast low sugar 3-in-1 Coffee = 280 kcal
Medium Spinach Yong Tau Foo soup = about 300 kcal
1 small apple (100g after peeling) = about 50 kcal
160 g. pineapple (74 kcal/155g) = about 76 kcal
1 box of century egg porridge with 1 egg ($2.50) = about 300 kcal
half-package of Hokkien fried prawn mee ($3.00) = about 300 kcal

Actual total calories intake = 1306 kcal

Today's Calorie Deficit as at this time = 1692.5 – 1306 = 386.5 kcal

Today’s Calorie Deficit target reached? ------- No.

.=================================================
Calorie Deficit since 2007/05/28 = 9276.25 + 386.5 = 9662.75 kcal
.=================================================

Exercise = None

Health Supplements taken today:
1 x multivitamin tablet
1 x 1000 mg vitamin C tablet
1 x high potency garlic tablet
1 x 50 mg zinc tablet
1 x Century Life maxi-hair tablet1 x joint formula (Glucosamine, MSM, Chondroitin)
1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = 1 x Medium.

.==========================================

Update Times : 0828 hr, 1237 hr, 1755 hr, 1959hr, 2215 hr

2007-06-15 Eating Diary

Today is 15 June 2007, Friday.

At 0710 hour, my weight = 62 kg (Camry) and BMI = 22.499

Based on my weight of 62.0 kg and STI calorie need calculator, my calorie required today is 1697.5 kcal (Sedentary).

As at 1935 hr today, food already taken:

5 cup(s) of plain water
3 cup(s) of Gold Roast low sugar 3-in-1 Coffee = 210kcal
1 mixed vegetable rice BK631 (2 veg + Tau Kua). = about 400 kcal
200 g. papaya (55 kcal/140g) = about 79 kcal
160 g. pineapple (74 kcal/155g) = about 76 kcal
250 g. mixed grain-beans soup = about 300 kcal ( Ref: 1925s)
1 packet of Julie Butter biscuits (3 pcs 25 g.) = 130 kcal

Actual total calories intake = 1195 kcal

Remaining calorie to be taken today = 1200 – 1195 = 5 kcal

Today's Calorie Deficit as at this time = 1697.5 – 1195 = 502.5 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 8773.75 + 502.5 = 9276.25 kcal
.=================================================

Exercise = None

Health Supplements taken today:
1 x multivitamin tablet
1 x 1000 mg vitamin C tablet
1 x high potency garlic tablet
1 x 50 mg zinc tablet1 x Century Life maxi-hair tablet
1 x joint formula (Glucosamine, MSM, Chondroitin)
1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = 2 x Medium.

.==============================================
Update Times: 1235 hr, 1526 hr, 1845 hr, 1932 hr , 2038 hr
.==============================================

Changes of my weight from 2007-05-28 to 2007-06-15:
(After closely monitored dieting)
--------------------------------------------------------------------

2007-5-28 morning, my weight = 65.0 kg, BMI = 23.588 (Monday)
2007-5-29 morning, my weight = 64.1 kg
2007-5-30 morning, my weight = 63.5 kg
2007-5-31 morning, my weight = 63.5 kg
2007-6-01 morning, my weight = 63.5 kg
2007-6-02 morning, my weight = 62.8 kg
2007-6-03 morning, my weight = 63.1 kg
2007-6-04 morning, my weight = 63.7 kg, BMI = 23.116 (Monday)
2007-6-05 morning, my weight = 62.8 kg
2007-6-06 morning, my weight = 62.7 kg
2007-6-07 morning, my weight = 62.3 kg
2007-6-08 morning, my weight = 62.3 kg
2007-6-09 morning, my weight = 62.9 kg
2007-6-10 morning, my weight = 62.7 kg
2007-6-11 morning, my weight = 63.0 kg, BMI = 22.862 (Monday)
2007-6-12 morning, my weight = 62.9 kg
2007-6-13 morning, my weight = 61.9 kg
2007-6-14 morning, my weight = 61.6 kg
2007-6-15 morning, my weight = 62.0 kg

2007-06-14 Eating Diary

Today is 14 June 2007, Thursday.

At 0700 hour, my Blood Pressure SYS = 119, DIA = 68, Pulse = 65

At 0710 hour, my weight = 61.6 kg (Camry) and BMI = 22.354

Based on my weight of 61.6 kg and STI calorie need calculator, my calorie required today is 1690 calories (Sedentary).

Target calorie intake today = 1200 kcal.

As at 2350 hr today, food already taken:

1 cup(s) of Plain water
1 cup of Gold Kili Kopi O Coffee = 62 kcal
2 x slice(s) of Gardenia high fibre white bread = 2 x 68.5 = 137 kcal
1 mixed vegetable rice BK631 (2 veg + Tau Pok). = about 400 kcal
1 cup of Gold Roast low sugar 3-in-1 Coffee (B. San) = 70 kcal
250 g. mixed grain-beans soup = about 300 kcal
1 medium-size apple (100g after peeling) = about 80 kcal
2 x slice(s) of Gardenia high fibre white bread = 2 x 68.5 = 137 kcal

Target Calorie Deficit for the day = 1690 - 1200 = 490 kcal

Actual total calories intake = 1186 kcal

Remaining calorie to be taken today = 1200 – 1186 = 14 kcal

Today's Calorie Deficit as at this time = 1690 – 1186 = 504 kcal

.=================================================
Calorie Deficit since 2007/05/28 = 8269.75 + 504 = 8773.75kcal
.=================================================

Exercise = None

Health Supplements taken today:

1 x multivitamin tablet
1 x 1000 mg vitamin C tablet
1 x high potency garlic tablet
1 x 50 mg zinc tablet1 x Century Life maxi-hair tablet
1 x joint formula (Glucosamine, MSM, Chondroitin)
1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
1 x Vitahealth flaxseed oil 1000 mg tablet

Bowel movements = 2 x Medium.
-------------------------------------------------------------
Update Times: 0725 hr, 1238 hr, 1900 hr, 2350 hr

2007-06-13 Eating Diary

Today is 13 June 2007, Wednesday.

At 0600 hour, my weight = 61.9 kg (Camry) and BMI = 22.463

My target weight is 61 kg (i.e. BMI = 22.136) and then keep it around this level.

Based on my weight of 61.9 kg and STI calorie need calculator, my calorie required today is 1695.5 calories.

Target calorie intake today = 1200 kcal.

As at 1245 hr today, food already taken:

3 cup(s) of Plain water
1 cup of Gold Kili Kopi O Coffee = 62 kcal
1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
2 x slice(s) of Gardenia high fibre white bread = 2 x 68.5 = 137 kcal
250 g. mixed grain-beans soup (1225h)= about 300 kcal
2 cups of Gold Roast low sugar 3-in-1 Coffee (B. San) = 140 kcal
250 g. mixed grain-beans soup = about 300 kcal
1 small bowl of sliced white fish thick bee hoon = about 150 kcal
1 small apple (100g after peeling) = about 50 kcal

At 1210 hour, my weight before lunch = 61.6 kg (Camry)

As at 2337 hr,

Actual total calories intake = 1209 kcal

Today's Calorie Deficit as at this time = 1695.5 – 1209 = 486.5 kcal

.============================================
Calorie Deficit since 2007/05/28 = 7832.75 + 486.5 = 8269.75 kcal.
============================================

Exercise = None

Health Supplements taken today:

1 x multivitamin tablet
1 x 1000 mg vitamin C tablet
1 x high potency garlic tablet
1 x 50 mg zinc tablet1 x Century Life maxi-hair tablet
1 x joint formula (Glucosamine, MSM, Chondroitin)
1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
1 x Vitahealth flaxseed oil 1000 mg tablet

.--------------------------------------------------------------------------

Bowel movements = 2 x Medium

.--------------------------------------------------------------------------

2007-06-12 Eating Diary

Today is 12 June 2007, Tuesday.

At 0700 hour, my weight = 62.9 kg (Camry) and BMI = 22.826

My target weight is 61 kg (i.e. BMI = 22.136) and then keep it around this level.

Based on my weight of 62.9 kg and STI calorie need calculator, my calorie required today is 1712.5 calories.

Target calorie intake today = 1200 kcal.

Target Calorie Deficit for the day = 1712.5 - 1200 = 512.5 kcal

At 1245 hour, my weight = 62.2 kg (Camry)

Food taken today:

2 cup(s) of Plain water
1 cup of Gold Kili Kopi O Coffee = 62 kcal
1 small donut with a lot of cream from V’s friend = about 200 kcal
1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
220 g. mixed grain-beans soup = about 280 kcal
1 small Fuji apple (100g after peeling) = about 50 kcal
220 g. mixed grain-beans soup = about 280 kcal
2 x slice(s) of Gardenia high fiber white bread = 2 x 68.5 = 137 kcal

As at 2340 hr,

Actual total calories intake = 1079 kcal

Calories intake - Calories required = 1079 – 1712.5= – 633.5 kcal

.============================================
Calorie Deficit since 2007/05/28 = 7199.25 + 633.5 = 7832.75 kcal
.============================================

Exercise = None

Health Supplements taken today:
1 x multivitamin tablet
1 x 1000 mg vitamin C tablet
1 x high potency garlic tablet1 x 50 mg zinc tablet
1 x Century Life maxi-hair tablet
1 x joint formula (Glucosamine, MSM, Chondroitin)
1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
1 x Vitahealth flaxseed oil 1000 mg tablet

.---------------------------------------------------------------------
Bowel movements = 2 x Medium.
.---------------------------------------------------------------------

2007-06-11 Eating Diary

Today is 11 June 2007, Monday.

At 0715 hour, my weight = 63kg (Camry) and BMI = 22.862

Based on my weight of 63kg and STI calorie need calculator, my calorie required today is 1715 calories.

Target calorie intake today = 1200 kcal.

Target Calorie Deficit for the day = 1715 - 1200 = 515 kcal

Food taken today:

3 cup(s) of Plain water
1 cup of Gold Kili Kopi O Coffee = 62 kcal
1 x slice of Gardenia high fibre white bread = 68.5 kcal
220 g. mixed grain-beans soup = about 280 kcal
1 big Fuji apple 200 g = about 100 kcal
1 big orange = about 65 kcal
1 cup of Gold Kili Kopi O Coffee = 62 kcal
½ bowl of ramen at T1 = about 300 kcal
1/3 char sau pao from Latte = about 50 kcal

As at 2359 hr:

Actual total calories intake = 987.5 kcal

Calories intake - Calories required = 987.5 – 1715 = – 727.5 kcal

Exercise = None

Health Supplements taken today:

1 x multivitamin tablet
1 x 1000 mg vitamin C tablet
1 x high potency garlic tablet
1 x 50 mg zinc tablet
1 x Century Life maxi-hair tablet
1 x joint formula (Glucosamine, MSM, Chondroitin)
1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
1 x Vitahealth flaxseed oil 1000 mg tablet

.======================================================

Calorie Deficit since 2007/05/28 = 6471.75 + 727.5 = 7199.25 kcal

.======================================================

Bowel movements = 2 x Medium.

2007-06-10 Eating Diary

Today is 10 June 2007, Sunday.

At 0600 hour, my weight = 62.7 kg (Camry) and BMI = 22.753

Based on my weight of 62.7 kg (as at 2007-06-09 morning) and STI calorie need Calculator, my daily caloric required is 1708.75 calories.

At 1100 hour, my weight = 62.3 kg (Camry)

Target calorie intake today = 1200 kcal.

Target Calorie Deficit today = 1708.75 - 1200 = 508.75 kcal

Food taken today:

5 cup(s) of Plain water
1 cup of Gold Kili Kopi O Coffee = 62 kcal
1 x packet of Julie peanut sandwich biscuits (4pcs) = 150 kcal
1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
1 mixed vegetable rice BK631 (2 veg + Tau kua). = about 400 kcal
110 g. papaya = about 43 kcal
1 small Fuji apple (100g after peeling) = about 50 kcal
1 milk tea at Sunday meeting = about 60 kcal
1 plate fried Bee Hoon (Gravy) = about 400 kcal
1 cup of milo = about 80 kcal
3 chicken nuggets = about 150 kcal
180 g. papaya = about 80 kcal

As at 2300 hr:

Actual total calories intake = 1545 kcal

Calories intake - Calories required = 1545 - 1712.5 = – 67.5 kcal

Calorie Deficit since 2007/05/28 = 6404.25 + 67.5 = 6471.75kcal

Exercise = None

Health Supplements taken today:

1 x multivitamin tablet
1 x 1000 mg vitamin C tablet
1 x high potency garlic tablet
1 x 50 mg zinc tablet
1 x Century Life maxi-hair tablet
1 x joint formula (Glucosamine, MSM, Chondroitin)
1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
1 x Vitahealth flaxseed oil 1000 mg tablet

.------------------------------------------------------------------------
At 0730 hr, bowel movement = Medium.
At 1315 hr, bowel movement = Medium.
At 1715 hr, bowel movement = Medium.
.------------------------------------------------------------------------

2007-06-09 Eating Diary

Today is 9 June 2007, Saturday.

At 0730 hour, my weight = 62.9 kg (Camry) and BMI = 22.826

Based on my weight of 62.9 kg (as at 2007-06-09 morning) and STI calorie need calculator, my daily caloric required is 1712.5 calories.

Target calorie intake today = 1200 kcal.

Food taken today:

5 cup(s) of Plain water
2 cup(s) of Gold Kili Kopi O Coffee @ 62 kcal/cup = 124 kcal
1 small Fuji apple (100g after peeling) = about 50 kcal
220 g. mixed grain-beans soup = about 280 kcal
1 small Fuji apple (100g after peeling) = about 50 kcal
2 slices of Gardenia high fiber white bread @ 68.5 kcal/slice = 137 kcal
220 g. mixed grain-beans soup = about 280 kcal
220 g. papaya = about 86 kcal

As at 2241 hr, actual total calories intake = 1007 kcal

Calories intake - Calories required = 1007 - 1712.5 = – 705.5 kcal

Exercise = None

Health Supplements taken today:

1 x multivitamin tablet
1 x 1000 mg vitamin C tablet
1 x high potency garlic tablet
1 x 50 mg zinc tablet
1 x Century Life maxi-hair tablet
1 x joint formula (Glucosamine, MSM, Chondroitin)
1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
1 x Vitahealth flaxseed oil 1000 mg tablet

Calorie Deficit since 2007/05/28 = 5698.75 + 705.5 = 6404.25 kcal

2007-06-08 Eating Diary

Today is 8 June 2007, Friday

At 0715 hour, my weight = 62.3 kg (Camry) and BMI = 22.608

Based on my weight of 62.3 kg (as at 2007-06-08 morning) and STI calorie need Calculator, my daily caloric required is 1702.5 calories.

Target calorie intake today = 1200 kcal.

Food taken today:

5 cup(s) of Plain water
3 cup(s) of Gold Kili Kopi O Coffee at 62 kcal per cup = 186 kcal
1 bowl of duck porridge with peanuts at T1 $3.00 = about 400 kcal
1 small Fuji apple (100g after peeling) = about 50 kcal
1 x buffet dinner (7.45 pm to 10.45 pm, including sushi, tepanyaki, fried fish, duck meat, assorted meats, soups) at Element hosted by Anson = estimated 900 kcal

At 1830 hr , my weight = 62.3 kg
At 2330 hr , my weight = 63.8kg (After buffet dinner)

As at 2330 hr:

Total calories intake = 1536 kcal

Calories intake - Calories required = 1536 - 1702.5 = – 166.5 kcal

Exercise = None

Health Supplements taken today:

1 x multivitamin tablet
1 x 1000 mg vitamin C tablet
1 x high potency garlic tablet
1 x 50 mg zinc tablet
1 x Century Life maxi-hair tablet
1 x joint formula (Glucosamine, MSM, Chondroitin)
1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
1 x Vitahealth flaxseed oil 1000 mg tablet

Calorie Deficit since 2007/05/28 = 5532.5 + 166.5 = 5698.75 kcal

2007-06-07 Eating Diary

Today is 7 June 2007, Thursday.

At 0730 hour, my weight = 62.3 kg (Camry) and BMI = 22.608

Based on my weight of 62.3 kg (as at 2007-06-07 morning) and STI calorie need Calculator, my daily caloric required is 1702.5 calories.

Target calorie intake today = 1200 kcal.

Food taken today:

4 cup(s) of Plain water
2 cup(s) of Gold Kili Kopi O Coffee 2 x 62 = 124 kcal
2 x slice(s) of Gardenia high fiber white bread = 2 x 68.5 = 137 kcal
1 mixed vegetable rice Bk631(2 veg + Tau kua). = about 400 kcal
1 x small Fuji apple (100g after peeling) = about 50 kcal
220 g. mixed grain-beans soup (1830h)= about 280 kcal
1 x big Fuji apple (200g after peeling) = about 100 kcal

As at 2236 hr:

Total calories intake = 1091 kcal

Calories intake - Calories required = 1091- 1702.5 = – 611.5 kcal

Outstanding calorie intake = 1200 – 1091 =109 kcal

Exercise = None

Health Supplements taken today:

1 x multivitamin tablet
1 x 1000 mg vitamin C tablet
1 x high potency garlic tablet
1 x 50 mg zinc tablet
1 x Century Life maxi-hair tablet
1 x joint formula (Glucosamine, MSM, Chondroitin)
1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
1 x Vitahealth flaxseed oil 1000 mg tablet

Calories Intake Monitoring (updated on 070607)

07-05-28: Intake - Required = 1218-1766.25 = – 548.25 Kcal, Acc Total = - 548.25
07-05-29: Intake - Required = 1248-1733.75 = – 485.75 kcal, Acc Total = - 1034
07-05-30: Intake - Required = 1279-1722.5 = – 443.5 kcal, Acc Total = - 1477.5
07-05-31: Intake - Required = 1117-1722.5 = – 605.5 kcal, Acc Total = - 2083
07-06-01: Intake - Required = 1307-1722.5 = – 415.5 kcal, Acc Total = - 2498.5
07-06-02: Intake - Required = 1224-1711.5 = – 487.5 kcal, Acc Total = - 2986
07-06-03: Intake - Required = 1504–1725 = – 221 kcal, Acc Total = - 3207
07-06-04: Intake - Required = 1246-1726.25 = – 480.25 kcal, Acc Total = -3687.25
07-06-05: Intake - Required = 1167.5 - 1711.5 = – 544 kcal, Acc Total = -4231.25
07-06-06: Intake - Required = 1119 - 1708.75 = – 589.75 kcal, Acc Total = - 4821
07-06-07: Intake - Required = 991 - 1702.5 = – 611.5 kcal, Acc Total = - 5432.5

2007-06-06 Eating Diary

Today is 6 June 2007, Wednesday.

At 0600 hour, my weight = 62.7 kg (Camry) and BMI = 22.753

Based on my weight of 62.7 kg (as at 2007-06-06 morning) and STI calorie need Calculator, my daily caloric required is 1708.75 calories.

Food taken today:

5 cup(s) of Plain water
1 cup(s) of Gold Kili Kopi O Coffee 1 x 62 = 62 kcal
2 x slice(s) of Gardenia high fiber white bread = 2 x 68.5 = 137 kcal
1 big Fuji apple 200 g = about 100 kcal
220 g. mixed grain-beans soup (2030h)= about 280 kcal
1 cup(s) of Gold Kili Kopi O Coffee 1 x 62 at B’shan = 62 kcal
2 x chocolate cookies medium (Mum) = about 138 kcal
1 x slice of papaya 140 g = 55 kcal + a little pineapple = about 60 kcal
220 g. mixed grain-beans soup (2030h)= about 280 kcal

Total calories intake as at 1845 hr = 1119 kcal

Calories intake - Calories required = 1119 - 1708.75 = – 589.75 kcal

Exercise = None

Health Supplements taken today:

1 x multivitamin tablet
1 x 1000 mg vitamin C tablet
1 x high potency garlic tablet
1 x 50 mg zinc tablet1 x Century Life maxi-hair tablet
1 x joint formula (Glucosamine, MSM, Chondroitin)
1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
1 x Vitahealth flaxseed oil 1000 mg tablet

2007-06-05 Eating Diary

Today is 5 June 2007, Tuesday

At 0540 hour, my weight = 62.8 kg (Camry) and BMI = 22.789

Based on my weight of 62.8 kg (as at 2007-06-05 morning) and STI calorie need Calculator, my daily caloric required is 1711.5 calories.

Food taken today:

4 cup(s) of Plain water
2 cup(s) of Gold Kili Kopi O Coffee 2 x 62 = 124 kcal
1 x slice(s) of Gardenia high fiber white bread = 1 x 68.5 = 68.5 kcal
1 x 200 g papaya (because 140 g = 55 kcal) = about 80 kcal
1 x 100 g pineapple = about 50 kcal
1 medium apple (154g) = 80 kcal
1 mixed vegetable rice (2 veg + Tau kua) 550g. = about 400 kcal
1 big orange = about 65 kcal
220 g. mixed grain-beans soup (2030h)= about 280 kcal

Total calories intake as at 2030 hr = 1167.5kcal
Today, Calories intake - Calories required = 1167.5 - 1711.5 = – 544 kcal

Exercise = None

Today, Calories intake - Calories required = 1167.5 - 1711.5 = – 544 kcal

Exercise = None

Health Supplements taken today:

1 x multivitamin tablet
1 x 1000 mg vitamin C tablet
1 x high potency garlic tablet
1 x 50 mg zinc tablet
1 x Century Life maxi-hair tablet
1 x joint formula (Glucosamine, MSM, Chondroitin)
1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
1 x Vitahealth flaxseed oil 1000 mg tablet

--------------------------------------------------------------------------------
Calories (in kcal) Intake Monitoring since 07-05-28 (updated on 070605 ):

07-05-28: Intake - Required = 1218-1766.25 = – 548.25, Acc Total = - 548.25
07-05-29: Intake - Required = 1248-1733.75 = – 485.75, Acc Total = - 1034
07-05-30: Intake - Required = 1279-1722.5 = – 443.5, Acc Total = - 1477.5
07-05-31: Intake - Required = 1117-1722.5 = – 605.5, Acc Total = - 2083
07-06-01: Intake - Required = 1307-1722.5 = – 415.5, Acc Total = - 2498.5
07-06-02: Intake - Required = 1224-1711.5 = – 487.5, Acc Total = - 2986
07-06-03: Intake - Required = 1504–1725 = – 221, Acc Total = - 3207
07-06-04: Intake - Required = 1246-1726.25 = – 480.25, Acc Total = -3687.25
07-06-05: Intake - Required = 1167.5 - 1711.5 = – 544 , Acc Total = -4231.25

--------------------------------------------------------------------------------

2007-06-04 Eating Diary

Today is 4 June 2007, Monday

At 0730 hour, my weight = 63.7 kg (Camry) and BMI = 23.116.

Based on my weight of 63.7 kg (as at 2007-060-4-morning) and STI calorie need Calculator, my daily caloric required is 1726.25 calories.

At 1645 hour, my weight = 62.8 kg (Camry) and BMI = 22.789.

Food taken today:

5 cup(s) of Plain water
2 cup(s) of Gold Kili Kopi O Coffee 2 x 62 = 124 kcal
1 bowl of oats (Note: 25g produces 126 kcal) about 30 g = about 150 kcal
220 g. mixed grain-beans soup = about 280 kcal
2 x slice(s) of Gardenia high fiber white bread = 2 x 68.5 = 137 kcal
1 small apple = about 50 kcal
220 g. mixed grain-beans soup = about 280 kcal
1 x big apple = about 75 kcal
1 x packet of Julie peanut sandwich biscuits (4pcs) = 150 kcal

Total calories intake as at 2330 hr = 1246 kcal

Today, Calories intake - Calories required = 1246 - 1726.25 = – 480.25 kcal

Exercise = None

Health Supplements taken today:
1 x multivitamin tablet
1 x 1000 mg vitamin C tablet
1 x high potency garlic tablet
1 x 50 mg zinc tablet
1 x Century Life maxi-hair tablet
1 x joint formula (Glucosamine, MSM, Chondroitin)
1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
1 x Vitahealth flaxseed oil 1000 mg tablet

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Calories Intake Monitoring (updated on 070604 for 8 days)

07-05-28: Intake - Required = 1218-1766.25 = – 548.25 Kcal, Acc Total = - 548.25
07-05-29: Intake - Required = 1248-1733.75 = – 485.75 kcal, Acc Total = - 1034
07-05-30: Intake - Required = 1279-1722.5 = – 443.5 kcal, Acc Total = - 1477.5
07-05-31: Intake - Required = 1117-1722.5 = – 605.5 kcal, Acc Total = - 2083
07-06-01: Intake - Required = 1307-1722.5 = – 415.5 kcal, Acc Total = - 2498.5
07-06-02: Intake - Required = 1224-1711.5 = – 487.5 kcal, Acc Total = - 2986
07-06-03: Intake - Required = 1504–1725 = – 221 kcal, Acc Total = - 3207
07-06-04: Intake - Required = 1246-1726.25 = – 480.25 kcal, Acc Total = -3687.25

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2007-06-03 Eating Diary

Today is 3 June 2007, Sunday.

At 0800 hour, my weight = 63.1kg (Camry) and BMI = 22.898 ( < 23 )

Based on my weight of 63.1 kg (as at 2007-06-03-morning) and STI calorie need Calculator, my daily caloric required is 1725 calories.

Food taken today:

4 cup(s) of Plain water
2 cup(s) of Gold Kili Kopi O Coffee 2 x 62 = 124 kcal
1 pc of sweet donut (from TP) = about 120 kcal
1 mixed vegetable rice (2 veg + Tau kua) 550g. = about 400 kcal
1 cup of milk tea = about 50 kcal
2 medium size curry puffs = about 2 x 130 kcal = 260 kcal
1 plate of Fried bee hoon (dry) at Pub CL. = about 450 kcal
1 apple = about 50 kcal
1 orange = about 50 kcal

Total calories intake as at 2251 hr = 1504 kcal

Today, Calories intake - Calories required = 1504 - 1725 = – 221 kcal

Exercise = None

Health Supplements taken today:

1 x multivitamin tablet
1 x 1000 mg vitamin C tablet
1 x high potency garlic tablet
1 x 50 mg zinc tablet
1 x Century Life maxi-hair tablet
1 x joint formula (Glucosamine, MSM, Chondroitin)
1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
1 x Vitahealth flaxseed oil 1000 mg tablet

2007-06-02 Eating Diary

Today is Saturday.

At 0655 hour, my weight = 62.8 kg (Camry) and BMI = 22.789 ( < 23 )

Based on my weight of 62.8 kg (as at 2007-06-02 morning) and STI calorie need Calculator, my daily caloric required now is 1711.5 calories.

Food taken today:

4 cup(s) of Plain water
2 cup(s) of Gold Kili Kopi O Coffee 2 x 62 = 124 kcal
1 bowl of oats (Note: 25g produces 126 kcal) about 30 g = about 150 kcal
1 bowl of Hakka thunder tea rice (brown) $4.50 @ Food Rep = about 400 kcal
1 small apple (100 g. after peeling) = about 50 kcal
100 g pineapple = about 50 kcal
1 pc of 150 g papaya = about 50 kcal
1 bowl of fish porridge with eggs and 1 youtiao (B632) = about 400 kcal

Total as at 2046 hr = 1224 kcal

Today, Calories intake - Calories required = 1224 -1711.5 = – 487.5 kcal

Exercise = None

Health Supplements taken today:

1 x multivitamin tablet
1 x 1000 mg vitamin C tablet
1 x high potency garlic tablet
1 x 50 mg zinc tablet
1 x Century Life maxi-hair tablet
1 x joint formula (Glucosamine, MSM, Chondroitin)
1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
1 x Vitahealth flax seed oil 1000 mg tablet

2007-06-01 Eating Diary

Today is Friday. At 0740 hour, my weight = 63.5kg (Camry) and BMI = 23.043

Food taken today:

Plain water 3 cups
Gold Roast low sugar 3-in-1 Coffee 3 cups = 3 x 70 = 210 kcal
1 big apple (150 g. after peeling) = about 75 kcal
250 g. mixed grain-beans soup = about 300 kcal
1 pc of 150 g papaya = about 50 kcal
1 cup of coffee (Mum) = about 70 kcal
1 packet (2 pcs) Want Want (Mum) biscuits = about 120 kcal
220 g. mixed grain-beans soup = about 280 kcal
1 big orange = about 65 kcal
Gardenia high fiber white bread, 2 slice = 2 x 68.5 = 137 kcal (2315h)


Total calories intake as at 2110 hr = 1307 kcal

Based on my weight of 63.5 kg (as at 2007-05-31 morning) and STI Health Calculators, my daily caloric needs is 1722.5 calories.

Today, Calories intake - Calories required = 1307 -1722.5 = – 415.5 kcal

Exercise = None

Health Supplements taken today:

1 x multivitamin tablet
1 x 1000 mg vitamin C tablet
1 x high potency garlic tablet
1 x 50 mg zinc tablet
1 x Century Life maxi-hair tablet
1 x joint formula (Glucosamine, MSM, Chondroitin)
1 x Bioscience tablet (Calcium 300 g., magnesium 133g., zinc 5 g.)
1 x Vitahealth flaxseed oil 1000 mg tablet